Tue 4th Jun 2019 at 11:00am by Ally C

Run > Hill Work

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Time
20:44
Miles
3.03
Min/mi
6:51
Pacing
93%
WAVA
67.62
Stride(cm)
134
Cals
387
Cadence
176
Asc(m)
87
Hillscore
7
Surface
Road

Notes & Comments

Second set of 4x0.25mile school brae hills and 1 mile cool down.

1:52 1:38 1:49 1:39 1:43 1:38 1:46 1:35 7:05

Pace

22%

64%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	58	58	7:45	183 180-188	13/0
0.25	1:51	53	7:01	178 170-182	3/1
0.38	2:41	50	6:39	175 170-178	2/3
0.50	3:31	50	6:39	174 172-176	0/15
0.63	4:25	54	7:14	179 170-184	15/0
0.75	5:18	53	7:01	176 172-180	3/1
0.88	6:11	53	7:04	175 168-180	2/3
1.00	6:57	46	6:11	173 170-176	0/15
1.13	7:49	52	6:58	178 172-180	15/0
1.25	8:40	51	6:48	176 174-178	3/1
1.38	9:30	50	6:42	174 156-178	2/3
1.50	10:18	47	6:20	172 168-178	0/13
1.63	11:11	53	7:06	179 174-182	13/1
1.75	12:04	52	6:59	175 172-178	4/1
1.88	12:56	52	6:59	176 164-178	2/2
2.00	13:39	43	5:43	173 170-176	0/15
2.13	14:31	52	6:57	173 162-180	1/2
2.25	15:21	50	6:43	178 174-182	1/1
2.38	16:14	53	7:01	176 172-180	1/2
2.50	17:05	51	6:50	176 174-178	0/3
2.63	17:56	51	6:46	178 172-180	0/3
2.75	18:48	52	6:55	176 172-178	0/1
2.88	19:41	53	7:06	175 154-184	1/0
3.00	20:30	49	6:29	178 174-180	1/0
3.03	20:44	14	9:19	170 166-178	0/0

Elevation

Asc 87m, Range 29m, Flat prediction 20:25

Elevation Graph

Biggest Climbs (m)	Min/mi
19 7.7%	6:56
19 7.1%	7:23
19 7.0%	7:00
18 3.8%	7:13
See your biggest climbs

Cadence

176 (188 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	3	20:44	6:51
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:12	52.83%	More
800m	3:15	6:31	58.74%	More
1km	4:05	6:35	60.70%	More
Mile	6:38	6:38	63.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:24	6:24	66.04
5km	21:17	6:51	67.56
5M	35:15	7:03	66.39
10km	44:23	7:09	65.83
10M	1:13:31	7:21	65.67
Half	1:37:52	7:28	64.76
20M	2:33:16	7:40	65.52
Mara	3:24:03	7:47	65.62

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